The delt machine
The delts machine, also known as the lateral delt extension machine and the delt fly machine, is an excellent machine for the development and isolation of the upper deltoid muscles. The development of powerful and pronounced upper deltoids are essential for a balanced and well proportioned muscular physique, and for this reason the delt fly machine is always a popular station at any gym. No comprehensive gym can afford to be without a delt fly machine.
The delt fly can be performed with dumbbells, but many users report that the machine will offer better isolation and development of the upper deltoids. Correct form is very important for this exercise, and the delt fly machine enforces the correct form throughout the range of motion. Dumbbell exercises can be easily performed incorrectly, and to a lesser effect as a result.
The fly machine is easily mastered by even novice users, but offers a range of available weight to make the machine challenging and rewarding for even the most powerful and experienced weight trainers.
The machine is composed of heavy gauge steel tubing, and is designed for strength and long term durability in a professional gym environment.
Muscles worked by the delts machine
The delts machine works the whole deltoid muscle, but the upper and anterior deltoids are the primary beneficiaries of the delt fly exercise. The lower back and abdominal muscles will act as stabilizer muscles during this exercise, and will also receive secondary benefit.
Appearance and dimensions of the delts machine
The delt fly machine is composed of heavy gauge steel tubing in white, and thickly padded black seats and back supports. The two lifting arms are located to the sides of the seated user, and the padded restraints on these arms are moved with the side of the arm pressed firmly against them. The weight stack is located to the right of the seated user, and is adjustable through a variable pinioning system.
The machine has been designed for long term durability in a professional gym environment, and will offer many years of low maintenance service, under the heaviest of usages.
The dimensions of the machine are 130 cm x 140 cm x 170 cm and the weight of the machine is 90 kg.
How to use the deltoids machine
The delt fly machine is not technically difficult, and the machine enforces correct and proper form. The form enforced by the motion of the machine is one of the primary reasons why this machine is superior to free weights for the training of the upper deltoids. Lateral deltoid fly’s performed with free weights, are often performed incorrectly, and as such, offer reduced benefit when compared to the training done on the machine.
The usage of the machine is not technically difficult, and can be easily mastered by even novice users.
The first thing to do prior to performing the exercise is to select the desired amount of weight to be lifted. Adjust the movable steel pin into the correct slot below the correct number of weight plates to be lifted.
Sit comfortably in the chair, with your back pressed firmly against the back of the back pad. Place the sides of your arms against the black arm pads on the sides of the movable lifting arms. Your thumbs should be positioned in a forward facing orientation.
Exhale as you power your arm up laterally, and continue upwards until you reach the top of the range of motion, which is when your arms are at, or just above, the level of your shoulders, and are straight out and extended to the sides. Pause at the top of the range of motion for a count of two. Inhale as you slowly and smoothly lower the weight down to the original starting position. Do not let the weight rest on the weight platform at the bottom, as this will take the strain off of the deltoids, and thereby reduce the effectiveness of the exercise. Continue immediately with additional repetitions for best effect.
Make sure that you do not swing or jerk your arms on either the way up or down, as this also takes the strain off of the deltoids, and will also reduce the effectiveness of the exercise.
Additionally, it is important to remain quite motionless as you perform the exercise. As the weight gets heavy, there will be an inclination to push upwards with your legs, and move your torso to help the weight upwards; this will reduce the effectiveness of the movement, and should be avoided. It is far better to perform the exercise with less weight and good form, than greater weight and poor form. Good form always builds more muscle than heavy lifting done improperly.
For best results continue your set of repetitions until near muscle failure, and perform three sets of repetitions.
Incorrect form can lead to injury
This machine is quite safe, and the exercise can be performed safely without the need for a spotter or assistant of any kind.
If you have a shoulder injury, you may want to start with less weight as you begin to use this machine. If you feel any pain in the joint as you complete the exercise, you should immediately desist. Try adjusting your positioning, and if you still feel the pain, you should not attempt further repetitions with this machine.
Most people who injure themselves on the delt fly machine do so as a result of an insufficient warm up, or insufficient stretching. It is very important to stretch well, and warm up lightly prior to beginning this strenuous exercise. Failure to appropriately warm up can lead to a muscle strain or even muscle tear. A shoulder strain or tear will greatly reduce arm mobility, and as such should be avoided.
An effective way to warm up prior to attempting the exercise is to perform an initial set on the machine with very low weight, prior to starting normal heavy lifting.
Variable techniques on the deltoid fly machine
The delts machine is an effective specific isolator of the top of the deltoid muscle and is a great tool for the strengthening and muscular development of the shoulder. It is not a machine that lends to much variation, and is instead most beneficial as it will enforce proper form, and thereby promote effective muscle development.
You can alter the results achieved by altering the amount of weight lifted and number of repetitions performed. If your goal is to achieve muscle size and strength, then you should perform fewer repetitions with heavier weights, and if your goal is to tone and shape the shoulder area, then you should perform a greater number of repetitions, with less weight.
Whichever of the two strategies you employ, you should stress the muscle to, or near to, failure, by the end of every set of repetitions, and you should do at least three sets of repetitions during a deltoid training session.
Why you should consider the delt fly machine
The delt fly machine is a very effective machine for an exercise that specifically isolates and develops the upper deltoids.
Proper deltoid development is essential for maximal power, strength, and bodily proportion, and as such will be a primary goal for many weight trainers at any gym. Any comprehensive gym must have a machine that effectively isolates and develops the upper deltoid muscles.
The machine is very easy to use, and correct form is enforced by the machine. This machine is easy enough for novice users to master quickly, but remains challenging enough for the most experienced trainer at any gym.
The machine is constructed from heavy gauge steel, and is designed for long term reliability and durability in a professional gym environment.